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Category: Keto Guides

19 Keto-Friendly Instant Pot Recipes for an Easier Low-Carb Life

The keto diet takes a lot more than just replacing bread with all the bacon and butter. If you really want to do this high-fat thing right, it takes planning, commitment, and a whole lot of recipes to keep you from falling into a delicious but unhealthy cheese rut.

One key way to make the keto diet easier? Meal prepping. One time-saving kitchen gadget to make makes meal prepping easier? The Instant Pot. You probably know where we’re going with this. Check out these 19 keto meals you can make in the Instant Pot so that you’ve got time to live your best low-carb life.

1. 10-Minute Instant Pot Bruschetta Chicken

2. Instant Pot Lemon Garlic Salmon

The best part about this recipe is that it lets you put still-frozen salmon in the Instant Pot, making it perfect for busy (or forgetful) cooks who didn’t defrost their fish in the morning. Not only is the dish forgiving, but it’s also super fast, cooking up in just 10 minutes.

3. Instant Pot Low-Carb Loaded Cauliflower Soup

With cream cheese, cheddar, and half-and-half, this soup is loaded, all right. But while you’d usually find potato at the base of a recipe like this, this one sticks to cauliflower—it keeps the carb count low and you’d never be able to tell the difference.

4. Instant Pot Buffalo Chicken Meatballs

If you’re craving meatballs but your keto kitchen no longer stocks bread crumbs, bust open that bag of almond meal in the pantry. It’s just as good for binding the chicken and seasonings together and helps them hold up well while cooking in the Instant Pot.

5. Ropa Vieja

Needing 90 minutes at high pressure, this Instant Pot recipe takes longer than others, but that only means the beef and spices have more time to cook together. You’ll be rewarded with the most mouthwatering, tender meat and most flavorful soup ever.

6. Instant Pot Spaghetti Squash Chicken Alfredo

Spaghetti squash does have a slightly higher carb count for a keto meal, so just make sure this dish fits into your plan for the day. Trust us, you’ll want to make room for it; who wouldn’t want to dig into a cheesy, pasta-like bowl?!

7. Instant Pot Now and Later Keto Indian Butter Chicken

While butter gets the side-eye on many other diets, the keto plan welcomes it with open arms. Make it the center of attention in this decadent Indian-inspired dish, where it adds plenty of richness to the spicy tomato gravy.

8. Instant Pot Pork Carnitas

Super tangy from the lime juice and just spicy enough from the salsa, these carnitas are so full of flavor that you won’t miss the tortillas a bit. Make sure to use a marbled pork cut to keep with the high-fat needs of the keto plan.

9. Keto Instant Pot Crack Chicken

Don’t worry, there’s nothing illegal about this recipe, although the rich mix of bacon, cheese, and chicken sounds (and tastes) like it should be. Make it a full meal by serving it with keto-friendly veggies like cauliflower or zucchini.

10. Instant Pot Quiche

While quiches can take up to 40 minutes to make in the oven, this Instant Pot version slashes the cooking time in half. Individually portioned and easily adapted to whatever veggies you have on hand, they’re perfect for last-minute or even make-ahead meals.

11. Low-Carb Keto Zuppa Toscana

This Tuscan soup usually gets its richness from a combo of potatoes and heavy cream, but this keto-friendly version keeps the dairy and switches out the spuds for radishes. It’s an unexpected substitute, but it works surprisingly well.

12. White Barbecue Sauce Paleo Instant Pot Ribs

A white barbecue sauce may be a first for you, but it’ll become a regular once you try it. This one swaps the cream for coconut milk to keep things higher fat without the need for dairy. Just be sure to omit the honey, and don’t worry, it’ll still taste just as good.

13. Instant Pot Beef Bourguignon

Julia Child’s recipe may be the gold standard for bourguignon, but it also takes more than six hours to make. So while this Instant Pot version may involve a fair bit of chopping first, rest assured that the entire thing still takes only one-third of the amount of time as the original.

14. Low-Carb Chicken Taco Soup

If taco shells aren’t an option on the keto plan, stick the filling in an Instant Pot and add some broth. Less than 30 minutes later, you’ve got spicy, cheesy, practically carb-free chicken soup.

15. Instant Pot Kalua Pork

You may not be headed to Hawaii anytime soon, but this island staple will make dinnertime at home feel like a luau. While the Instant Pot replaces the traditional underground oven-cooking method, the end product tastes pretty close to the real deal.

16. Starbucks Sous Vide Egg Bites

Anything “sous vide” sounds like it should be coming out of a restaurant kitchen, but all the phrase means is cooking food inside sealed containers—in this case, mason jars! Filled with an egg and cream mixture and placed in the Instant Pot, each jar produces a perfectly fluffy, soufflé-like bite that’s portion-controlled, portable, and perfectly keto.

17. Instant Pot Spinach and Artichoke Chicken

While standard spinach and artichoke dip can’t pass off as an actual meal, add some chicken for protein, and it becomes a totally acceptable dinner. Cooked in the Instant Pot in just 20 minutes, it’s a quick casserole-style dish and a total crowd-pleaser.

18. Tomatillo Chili

Keto meal planners will appreciate this “make once, eat all week” dinner. Replacing half the beef with pork for this bean-free chili adds a new flavor dimension, and thanks to the Instant Pot, it’s got the slow-cooked taste but with a faster cooking time.

19. Instant Pot Chili Lime Steak Bowl

Grain bowls may be trending on restaurant menus, but at home, keep it keto with this low-carb, meat-heavy alternative. Top with lots of avocado for that all-important healthy fat.

Jillian Michaels says that the keto diet is a ‘fad’ and won’t help you lose weight

jillian michaels
  • Jillian Michae ls is a famous personal trainer, renowned for her no-nonsense straight talk.
  • Michaels recently told People that the popular ketogenic diet, often referred to as “keto” for short, is little more than a “fad.”
  • She urged readers not to follow the keto diet and said that it does not help with long-term weight loss.
  • The keto diet is a high-fat, low-carb eating plan that’s designed to force your body into a fat-burning ketogenic state.

 

The ketogenic diet, often referred to as “keto” for short, has been garnering a lot of attention for its storied weight loss results and strange food requirements. Even celebrities like Megan Fox and Kourtney Kardashian have credited the high-fat, low-carb plan for their famous figures.

There is one celebrity, however, who rejects this trending diet as nothing more than a “fad” — and she might be the one you want to listen to. Fitness guru Jillian Michaels, of “Biggest Loser” fame, recently told People that keto is not a good idea for the average person.

“Do not go keto. Just work out, eat clean and don’t overeat. I promise you, balanced diet,” she said. “It’s that simple.”

Michaels claims that keto grew popular because it “helps significantly to manage your insulin levels,” which might be good for people with health conditions associated with very high insulin levels — like polycystic ovary syndrome, type 2 diabetes, and infertility— but it doesn’t make sense for most people.

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The keto diet allows foods that would typically be shunned by dieters, like bacon and butter.

The main concern, according to Michaels, is that the keto diet might trick people into thinking they “can eat whatever” and however much food they want.

“Calorie management and calorie restriction is less oxidative stress, so it’s far better for aging and being healthier,” she told People.

Indeed, although many people find weight loss success on the diet, keto is not designed to be a permanent way of eating. For the meal plan to have any effect, your diet must be made up of 60 to 80% fat and less than 10% carbs— which is fairly unsustainable.

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Strategies to Follow To Achieve Results in Keto Diet

You might know that a keto diet is a moderate protein, high fat and low carb diet. When you adhere to this diet plan, your liver will produce ketones. Your brain will use them for fuel metabolism. In ketosis diet, you will train the body to do something. Yes, you will tell your body to use fatty acids or ketone bodies to produce energy. Your body should do this as against the normal process of producing energy from glucose. Experts are of the opinion that it is something called fat adapted.

When you follow the ketogenic diet plan, your insulin tolerance will improve. Even, it will help with inflammation reduction in your body. In turn, you will remain safe against chronic diseases. It will also stimulate fat metabolism and muscle development. Do you know that people are using this diet for treating cancer naturally? You can get a whole lot of benefits from this diet by following a strict keto approach. Even, following a cyclic ketogenic diet will help.

What is cyclic ketogenic diet and how will it help?

In cyclic keto diet, your body will move in and out of the state of ketosis. It will help with achieving hormonal balance. When you are in cyclic ketosis diet, you will follow a low-carb diet for three days. Then, you will proceed with a normal carb the following day. Again, consequently for three days, you will be with low carb. If you are planning to achieve ketosis weight loss, you should remember one thing. You should maintain the state of ketosis. Here are some tips to help you with the same:

Regular exercise: Let us consider that you regularly do high-intensity workouts. These workouts will help with the stimulation of glucose transport molecule. The molecule is found in the muscle tissue and liver. It is called as GLUT-4 Receptor. It is responsible for removing sugar from the bloodstream. It is also responsible for storing the sugar in the muscles and the liver as glycogen. You can double the concentration of this protein with regular exercises. This is something important for maintaining ketosis. The reason is that it supports the ability of your body to bear slightly higher carbs. You need not have to worry if you cannot engage in high-intensity workout sessions. Even, you can incorporate low-intensity exercises like swimming and walking. They will also help with maintaining ketosis. It happens by balancing the blood sugar levels. But, you should remember one important tip here. You should never workout beyond your body’s limit. If you do it, there will be an increase in your blood sugar levels. In turn, it will inhibit ketosis. Here is a perfect per-week exercise plan suggested by experts:

  • Monday – Do yoga for 20 minutes
  • Tuesday – A 30-minute walk will help.
  • Wednesday – Consider doing 20 minutes of tai chi
  • Thursday – You can do 30 minutes of elliptical exercise
  • Friday – A 20-minute session of resistance band strength training.
  • Saturday/Sunday – Low-intensity exercise for 30 minutes. It can be anything like walking, dancing and gardening.

Improve Your Gut Motility: Are you constipated when you are in Keto? You are not alone. Many people face it. When you face constipation, it will increase stress hormones. In turn, the increased blood sugar levels will pull you out of ketosis. The following are some of the reasons why you are constipated:

  • You might be dehydrated
  • You might have consumed inadequate electrolyte.
  • It might be the result of chronic stress
  • It is a sign that your diet has limited fibrous vegetables
  • Pre-existing issues like small intestinal bacterial growth or candida overgrowth.

Now, with these reasons known, you should know the remedies, isn’t? You can consume fermented foods. Examples include sauerkraut, kefir, coconut water, and kimchi. These foods are rich in proteins. You can rectify the electrolyte imbalance with juicing your own fresh green drink. Even, you can take magnesium supplements with plenty of water on a daily basis.

Good salts: Your body should have the right potassium and sodium ratio. But, due to the imbalance, there will be a disproportion in the insulin levels as well. In turn, due to insulin, your kidneys will retain sodium. It leads to a higher potassium and sodium ratio. You should remember one thing here. The keto diet supports the kidneys by adjusting to bring down the insulin levels. The same happens by excreting more sodium. When this happens, your body might need more sodium. So, when you are in keto, you should take 3-5 grams of additional sodium. You can get the same through natural foods like pink Himalayan sea salt. Here are some ways to increase sodium intake:

  • Add pink salt to your meals generously.
  • Consume natural foods with low carb and high sodium content like cucumber and celery.
  • Drink broth all through the day.
  • Add a quarter spoon of pink sea salt to every 8-16 Oz of water. You should drink it all through the day.
  • You can add sea vegetables to dishes like nori, dulse, and kelp
  • Even, you can consume salted pumpkin seeds for a snack. Even, taking salted macadamia nuts is a good idea.

Stay hydrated: When we become busy, we forget to hydrate. The digestive system does not flush out easily in the morning. To stay hydrated, you can take purified water within the first hour of waking up. You should follow it with another 32-48 OZ of water before noon.

Practice intermittent fasting: It is one of the best methods to maintain ketosis. You can avoid hypoglycemic episode in this process. Yes, you can do it by going low-carb for at least a few days. These few days should be before you start intermittent fasting.

  • Make sure that there is a gap of 8 to 12 hours between your first and last meal on a given day.
  • Also, notice the gap between the last meal of the previous day and the first meal of the following day. It should be between 12-16 hours.
  • Consume MCT oil along with organic coffee or green tea. It will help with stabilizing blood sugar.
  • Keep yourself hydrated with plenty of organic herbal tea and purified water.

These tips will help your body to maintain in ketosis state. The result, you will achieve the intended benefits from the ketogenic diet.

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